Welcome to the NKD Nutrition, here is the potential breakdown over your first 12 weeks
Start Date: 5.5.26
Goals: Drop Body Fat
Week 1-4: 3kg
Week 5-8: 2.9kg
Week 9-12: 2.8kg
Training: 3 per week optional
Steps: 12K Average per day
Nutrition
Please do NOT for the moment use any tracking apps to count calories. Please use only the Swaps document found under the Nutrition section. We want to build habits easily without you having to search for foods everyday.
Meal template
Breakfast
Choose from the breakfast choices or protein pancakes
Lunch (Pick one)
Chicken Wrap and Salad - Chicken breast, Large wrap, lettuce, cucumber, tomatoes etc
Tuna Jacket Potato - Tin tuna, 1tbsp light mayo, medium potato and salad
Dinner (Pick one)
Spaghetti Bolognese - 150g 5% mince, Passata or Bolognese sauce, 50g dried spaghetti and veggies (mushrooms, onions, garlic etc)
Chicken Wrap and Salad - Chicken breast, Large wrap, lettuce, cucumber, tomatoes etc
Snacks (Pick one)
Protein shake and fruit
150g Greek yoghurt and fruit
2 tea / coffee with semi skimmed milk
100 cals
2.5 - 3 litres water